Diabetes Self Care Tips

If you have type 2 diabetes,
you know how important it is to look out for your health. Diabetes
self care is all about how you take care of yourself on a day-to-day basis.
Taking care of your health is critical to how well you feel.

Diet, Nutrition, Meals, and Snacks

A dietitian who is experienced in working with diabetics can be a great
help with your dietary changes
and eating schedule. Find a dietitian that you're comfortable with, and one that
can help you create a meal plan that you can stick with for life. An eating plan
should not be overly restrictive, and should allow you to incorporate some of your
favorite foods, so that it is easier to sustain over time.

Stick with your eating plan as closely as possible.
Portion control
is important (a calorie is still a calorie!), as is the combination of foods
you eat during a meal or snack. Carbohydrates
should be balanced between meals so that it's easier to maintain a more
stable blood sugar. Your dietitian will help you plan your meals so that your blood sugar
doesn't "spike". Cooking fresh foods is more preferable over eating refined, processed
foods. Many great diabetic recipes
and cookbooks
are available.

The goal is to keep your blood sugar levels as steady as you can
throughout the day, rather than experiencing big spikes or huge lows.
Smaller, regularly-spaced meals with approximately the same amount of
carbohydrates in each meal is a plan that works well for many people
with diabetes.

Exercise

Exercise
has many benefits for everyone, especially so for diabetics. It
helps to control blood glucose levels while also improving blood pressure,
cholesterol, circulation, and even
mood!
Stick with a regular exercise routine and make it a habit. If you find yourself getting bored with your routine and
want to change it up a little, talk first with your doctor. Diabetics can do most of the same things as people
without diabetes, however if you have additional health issues or
complications from diabetes,
there are some exercises your doctor may recommend that you don't do.

Exercising every day is significantly better than trying to cram a week's
worth of exercise into a weekend. Try different activities like swimming,
playing squash, water aerobics, cycling, join a hiking group, or whatever
it takes to make sure you're out there and getting exercise. Sometimes it
helps to get an "exercise buddy" - someone who can help to keep
you motivated. Even a short exercise session is better than doing nothing
at all, so don't be discouraged if you can only do a little to begin with.

Unless you have health conditions that prohibit it, exercise should be
the type that gets your heart pounding - strolling along a flat pathway,
enjoying the fresh air and sunshine, is a lovely way to spend some time
outdoors... and it's certainly better than no exercise at all... but
exercise that would be more beneficial would be to hike up to the top
of a hill and enjoy the views from up high... or play a game of tennis
or football with friends. Aerobic exercise is wonderful for fitness!

You can also stock up on a variety of exercise videos
to do at home, on those days where you just need a change or when the
weather makes it hard to exercise outside. Try new things to keep your
interest, like
yoga,
tai chi,
dance,
or the popular zumba.

Medication or Insulin

Not everyone with type 2 diabetes will need
medication or insulin. However,
if they are a part of your diabetes treatment
plan, be sure to take them as prescribed and on schedule. Learn to recognize the
signs of hypoglycemia (excessively low blood sugar)
or hyperglycmia (excessively high blood sugar).
If you notice repeated episodes where your blood sugar level isn't where it should
be, bring it up with your doctor. Your dosage may need adjustment.

Monitoring Blood Glucose

Keeping blood sugar levels in near-normal range is critical. High blood sugar,
left untreated, can result in many other
diabetes-related complications.
Checking your blood glucose
levels on a regular basis will help to ensure that they stay
under control. Check your blood sugar on the schedule provided by your doctor,
when you're not feeling "right" (your blood sugar could be too high
or too low), if your eating or exercise patterns change, or if you miss a dose
of medication or insulin.

Physical Care

Diabetics often face challenges
when it comes to their bodies. It is vitally
important to keep blood glucose levels well-managed since continued high blood
sugar can lead to a host of other health complications.

Exercise can help to control blood pressure and cholesterol, as well as
improve circulation, which can help with dry skin. Dry skin might not seem
like a big deal, but diabetes skin care
is important -- with diabetics, wounds tend to heal more slowly, and that
includes cracks or tears in the skin. Infection can set in and cause its
own set of problems.

Diabetes foot care is also important.
Dry skin is often found on the feet as well. Because our feet are used so often
they're prone to more injuries and wounds too.

Mental Well-Being

Take time to relax. Stress can negatively impact your health in many ways.
With diabetics, already battling high blood sugar, stress releases hormones in
your body that also increase blood sugar. Many people alter their eating and
exercise habits when stressed -- either eating too much, skipping meals, eating
the wrong things, skipping a workout, etc -- which can lead to bouts of
hypoglycemia or hyperglycemia.

Sometimes it can be hard to recognize that you're feeling stressed unless
it's major, such as an illness or a job loss or something similar. Be alert
to signs of depression
or to unusual mood swings.
Also be alert to the "smaller" stresses: on-the-job stress, child care stress,
the stress of the holidays, etc. Keep notes on your stress level when you
check your blood glucose. You may start to notice a pattern that can help
you identify times of stress, so that you can take steps to counteract them.

There are many ways to combat stress. Remove yourself from the source of
stress, if possible. Do something simple that you enjoy, even if it's just
relaxing in a hot bath or curling up with a
good book.
Talk to a counsellor or therapist. Try yoga,
relaxation therapy, or massage. Stay away from caffeine. Take up a hobby you'll
enjoy (but don't let it become another source of stress!). And above all,
continue with healthy eating and exercise, since both help to control blood
sugar and contribute to an overall feeling of well-being.

Put diabetes self care at the top of your priority list. While it does
take some adjustment and of course, a lot of commitment, ultimately it leads
to better health. And with better health, it becomes easier to get out and
enjoy ourselves!

The information on this website is based on our own research and personal experience,
and is not a substitute for medical advice. Questions about your health and individual
situation should be directed to your doctor.